We will be closed Monday for Labor Day. We'll have one workout on Saturday morning Aug. 30th at 8:30am for members. There will not be a 9:00am free basics class this weekend, sorry. We wish everyone a safe and happy holiday weekend.
Staci and I will be at Cedar Point all weekend. If you are up there by chance, give us a call(number below). You can stop by the marina and have a cold one with us, that is if we haven't shoved off for the Bay.
Do you remember Dylon?
If you do, I bet you don't remember him being able to do this! See his bar muscle-up on youtube here. and how about that dismount?!
Dylon was the first person to commit to joining our new facility last fall. He started training with our outdoor crew last summer and stayed with us until he moved back to Southern California earlier this year. If you send me a 'hey to Dylon' message I'll forward it on to him. I believe he is really in some sort of protection program and I fear giving out his address ;o)
We miss you man, come back and visit soon.
New Intermediate-Level Executive Fitness Program
I guess we did something right because all five of our most recent Executive Fitness Starter Program participants just requested a continuation of their training in the evenings and Sat mornings for another six weeks. I am working out the scheduling details. One of the five can't start right away so I have one spot available in this group. If you have a decent level of fitness and want to join them, let me know. We can talk to see if you are qualified.
One spot left in the Starter Program
There is another evening Executive Fitness Starter Program starting on September 9th. There is one spot left so let me know quick if you want in. See below for more details on the program. I know there are several of you undecided, don't delay too long because it will fill.
Club 3000 competition
Jason has won this month's competition completing 3000 seconds of handstands holds - way to go J! He gets to help pick next month's exercise. I'll announce his official choice sometime before next Tuesday.
Rumor has it that he wants to pick PVC overhead squats for September. The focus for the month is to increase the depth of your squat and to narrow the width of your grip as your flexibility improves. This will help you support increased weight overhead.
If you can't imagine doing 3000 reps of anything, we still urge you to join in the fun. Pick a lower number, like 1000 or 1500 or you could challenge someone that you know and see who completes more reps during the month. Many of us benefitted from being on our hands all month, don't miss out on the benefits of doing all the extra OHS work.
For those of you who don't know what I'm talking about, we've starting something new at CF Cleveland. Each month one of our members will select an exercise for the competition. You just have to do 3,000 reps by the end of the month. Yes, I said 3,000, and that's in addition to any reps that may be included in daily workouts. You can do them at home, work, the beach or at the gym as a cool down. Just post your totals on the Workout of the Day page on our website or in your square on the Goal Board at the gym.
Happy Hour at The Beer Engine 8/27 (That's tonight!)
Paul and a few of his instructor buddies will having a few cold ones at the Beer Engine Wednesday 8/27 starting at 5:00pm. You are invited to stop in and join the fun. The Beer Engine is located in Lakewood on the corner of Madison and Mars. See Paul for more details.
CrossFit Kids
We have a new website for CrossFit Cleveland Kids. Paul and Nancy have been working on it for the past several months. You can check it out here. Contact Paul or Nancy to register your child in an upcoming class. They can be reached at 216-407-3521.
That's it for this week. You can find the old news below.
BR
========================================
Executive Fitness Starter Program
This program is designed for those of you who are out of shape and want to get started on an exercise program that really works. If you finish, I guarantee that you will be stronger, faster and just plain feel better. You will lose weight, but how much is really up to you. You don't have to be an executive, just someone between the ages of 18 and 80 who wants to get back in shape but doesn't know how to start.
You will train in a small group of four to six people three days per week. A CrossFit Certified trainer will instruct and manage your group at all times. You will learn the correct way to perform our Level I and Level II functional exercises using proper form and technique. All exercises will be scaled to your current ability and fitness level. If that sounds hard to pull off, it is. That's why we get the 'big bucks'!
Another evening program will begin September 9th, on Tuesday and Thursday evenings at 7:00pm and Saturday mornings at 7:30am. The cost is $195 per person for the 6-week program. Please contact me for more details and to reserve your spot.
New Members get one Foundations Class at no charge
New members receive a one-hour Foundations Class at no charge when they sign up for any membership package. We'll teach about a dozen of our standard exercises to prepare them to join our group workouts. We stress proper form and technique for all movements.
If you joined recently, you are also eligible for this class. Just let us know and we'll schedule you.
CrossFit embroidered apparrel
We have two CrossFit logo designs that can be embroidered on pretty much any piece of clothing you have. Just go to the HomeTown Threads store located inside the Wal-Mart in North Olmsted and tell them you are a member of CrossFit Cleveland. The charge for embroidery is $12 per piece. You can buy stuff from them or take in your own clothing, new or already worn. Pretty cool, huh?
We also have the original Raw Fitness T-shirt available for $15 each.
Membership rates
You can pay for individual workouts, buy a punch card or join on an monthly basis. We don't require any term commitments or contracts. Rates are based on the frequency of your workouts. The more often you want to train, the less it costs per workout. See our Rates Page for more details. You can pay online or stop in and pay by cash or check.
CrossFit Kids
We have a new website for CrossFit Cleveland Kids. Paul and Nancy have been working on it for the past several months. You can check it out here. Contact Paul or Nancy to register your child in an upcoming class. They can be reached at 216-407-3521.
Copy of weekly newsletter on our website
Starting this week, a copy of our weekly email will be available on our website. I've made a newsletter archive page here, or you can find the link on our CrossFit Cleveland home page.
Wednesday, August 27, 2008
Friday, August 22, 2008
CrossFit Cleveland fitness news & updates 08/22/08
I hope everyone is enjoying their summer. It has been a good one for us. If you didn't hear, congratulations are in order for Paul and Nancy. Nancy is expecting their first baby some time in February.
BTW-I've heard that more than a few of you plan to start working out with us after Labor Day. It's almost that time so we look forward to seeing you next month. In case I don't send an email out next week, I'll wish you a happy holiday now. Enjoy the weekend(s)!
Club 3000 competition
Bob is unable to do handstands so instead he chose headstands for this month's competition. He easily finished his 3000 seconds last Saturday. See the picture I posted on on CrossFit Cleveland home page of him along with Staci and Katie on their hands! Let me know if you like it. I posted some pics from our Happy Hour Workout and our Executive Fitness group on the website also.
Jason has won this month's competition completing 3000 seconds of handstands holds - way to go J! He gets to help pick next month's exercise. Jason should be thinking about the competition from Bob when he makes his pick. Stay tuned for more details.
For those of you who don't know what I'm talking about, we've starting something new at CF Cleveland. Each month one of our members will select an exercise for the competition. You just have to do 3,000 reps by the end of the month. Yes, I said 3,000, and that's in addition to any reps that may be included in daily workouts. You can do them at home, work, the beach or at the gym as a cool down. Just post your totals on the Workout of the Day page on our website or in your square on the Goal Board at the gym.
One spot remains
There is another evening Executive Fitness Starter Program starting on September 9th. There is one spot left so let me know quick if you want in. See below for more details on the program.
We'll have a morning group start once the shower and changing rooms are finished early next month. Details to follow.
Happy Hour at The Beer Engine 8/27
Paul and a few of his instructor buddies will having a few cold ones at the Beer Engine Wednesday 8/27 starting at 5:00pm. You are invited to stop in and join the fun. The Beer Engine is located in Lakewood on the corner of Madison and Mars. See Paul for more details.
CrossFit Kids
We have a new website for CrossFit Cleveland Kids. Paul and Nancy have been working on it for the past several months. You can check it out here. Contact Paul or Nancy to register your child in an upcoming class. They can be reached at 216-407-3521.
Summer Schedule
MEMBERS PLEASE NOTE: Instead of being open from 8:00 a.m. to 11:00 a.m., we will be having one workout every Saturday at 8:00 a.m. until after Labor Day.
We are continuing the free Basic Introductory Group Workout on Saturday mornings held on the blue matted side of the gym. The new time for the Free Workout is 9:00am instead of 9:30am. The gym will be closing following this 9 o'clock workout.
You can find more details on the Basic Introductory workouts down below near the end of this message.
That's it for this week. You can find the old news below.
BR
========================================
Executive Fitness Starter Program
This program is designed for those of you who are out of shape and want to get started on an exercise program that really works. If you finish, I guarantee that you will be stronger, faster and just plain feel better. You will lose weight, but how much is really up to you. You don't have to be an executive, just someone between the ages of 18 and 80 who wants to get back in shape but doesn't know how to start.
You will train in a small group of four to six people three days per week. A CrossFit Certified trainer will instruct and manage your group at all times. You will learn the correct way to perform our Level I and Level II functional exercises using proper form and technique. All exercises will be scaled to your current ability and fitness level. If that sounds hard to pull off, it is. That's why we get the 'big bucks'!
Another evening program will begin September 9th, on Tuesday and Thursday evenings at 7:00pm and Saturday mornings at 7:30am. The cost is $195 per person for the 6-week program. Please contact me for more details and to reserve your spot.
New Members get one Foundations Class at no charge
New members receive a one-hour Foundations Class at no charge when they sign up for any membership package. We'll teach about a dozen of our standard exercises to prepare them to join our group workouts. We stress proper form and technique for all movements.
If you joined recently, you are also eligible for this class. Just let us know and we'll schedule you.
CrossFit embroidered apparrel
We have two CrossFit logo designs that can be embroidered on pretty much any piece of clothing you have. Just go to the HomeTown Threads store located inside the Wal-Mart in North Olmsted and tell them you are a member of CrossFit Cleveland. The charge for embroidery is $12 per piece. You can buy stuff from them or take in your own clothing, new or already worn. Pretty cool, huh?
We also have the original Raw Fitness T-shirt available for $15 each.
Membership rates
You can pay for individual workouts, buy a punch card or join on an monthly basis. We don't require any term commitments or contracts. Rates are based on the frequency of your workouts. The more often you want to train, the less it costs per workout. See our Rates Page for more details. You can pay online or stop in and pay by cash or check.
Free Basic Class starts at 9:00am SHARP this Saturday.
We're having another free Basic Introductory group workout this Saturday morning starting at 9:00am 'on the dot.' The class is limited to the first 15 people who arrive so please be a little early. You'll need to sign in and fill out a liability waiver before you start the class.
If you show up after 9:00am, you may not join the class in progress
but you are welcome to stay and watch.
You'll learn the basic exercises that we use in our CrossFit workouts. We'll teach you proper form and technique while we warm up, then we'll give you a workout scaled to your fitness level. We're located at 17140 Madison Avenue in Lakewood. We're on the north east corner of Mckinley and Madison, two minutes off the McKinley/I-90 exit.
If you've been to our free workouts and want something a little more challenging, you may want to check out our other classes available six days a week. We have additional details on our website, CrossFitCleveland.com
Copy of weekly newsletter on our website
Starting this week, a copy of our weekly email will be available on our website. I've made a newsletter archive page here, or you can find the link on our CrossFit Cleveland home page.
Mailing List
If someone forwarded this message to you, click here to join our mailing list so you can receive future messages directly. You can unsubscribe at any time.
We hope to see you soon.
BTW-I've heard that more than a few of you plan to start working out with us after Labor Day. It's almost that time so we look forward to seeing you next month. In case I don't send an email out next week, I'll wish you a happy holiday now. Enjoy the weekend(s)!
Club 3000 competition
Bob is unable to do handstands so instead he chose headstands for this month's competition. He easily finished his 3000 seconds last Saturday. See the picture I posted on on CrossFit Cleveland home page of him along with Staci and Katie on their hands! Let me know if you like it. I posted some pics from our Happy Hour Workout and our Executive Fitness group on the website also.
Jason has won this month's competition completing 3000 seconds of handstands holds - way to go J! He gets to help pick next month's exercise. Jason should be thinking about the competition from Bob when he makes his pick. Stay tuned for more details.
For those of you who don't know what I'm talking about, we've starting something new at CF Cleveland. Each month one of our members will select an exercise for the competition. You just have to do 3,000 reps by the end of the month. Yes, I said 3,000, and that's in addition to any reps that may be included in daily workouts. You can do them at home, work, the beach or at the gym as a cool down. Just post your totals on the Workout of the Day page on our website or in your square on the Goal Board at the gym.
One spot remains
There is another evening Executive Fitness Starter Program starting on September 9th. There is one spot left so let me know quick if you want in. See below for more details on the program.
We'll have a morning group start once the shower and changing rooms are finished early next month. Details to follow.
Happy Hour at The Beer Engine 8/27
Paul and a few of his instructor buddies will having a few cold ones at the Beer Engine Wednesday 8/27 starting at 5:00pm. You are invited to stop in and join the fun. The Beer Engine is located in Lakewood on the corner of Madison and Mars. See Paul for more details.
CrossFit Kids
We have a new website for CrossFit Cleveland Kids. Paul and Nancy have been working on it for the past several months. You can check it out here. Contact Paul or Nancy to register your child in an upcoming class. They can be reached at 216-407-3521.
Summer Schedule
MEMBERS PLEASE NOTE: Instead of being open from 8:00 a.m. to 11:00 a.m., we will be having one workout every Saturday at 8:00 a.m. until after Labor Day.
We are continuing the free Basic Introductory Group Workout on Saturday mornings held on the blue matted side of the gym. The new time for the Free Workout is 9:00am instead of 9:30am. The gym will be closing following this 9 o'clock workout.
You can find more details on the Basic Introductory workouts down below near the end of this message.
That's it for this week. You can find the old news below.
BR
========================================
Executive Fitness Starter Program
This program is designed for those of you who are out of shape and want to get started on an exercise program that really works. If you finish, I guarantee that you will be stronger, faster and just plain feel better. You will lose weight, but how much is really up to you. You don't have to be an executive, just someone between the ages of 18 and 80 who wants to get back in shape but doesn't know how to start.
You will train in a small group of four to six people three days per week. A CrossFit Certified trainer will instruct and manage your group at all times. You will learn the correct way to perform our Level I and Level II functional exercises using proper form and technique. All exercises will be scaled to your current ability and fitness level. If that sounds hard to pull off, it is. That's why we get the 'big bucks'!
Another evening program will begin September 9th, on Tuesday and Thursday evenings at 7:00pm and Saturday mornings at 7:30am. The cost is $195 per person for the 6-week program. Please contact me for more details and to reserve your spot.
New Members get one Foundations Class at no charge
New members receive a one-hour Foundations Class at no charge when they sign up for any membership package. We'll teach about a dozen of our standard exercises to prepare them to join our group workouts. We stress proper form and technique for all movements.
If you joined recently, you are also eligible for this class. Just let us know and we'll schedule you.
CrossFit embroidered apparrel
We have two CrossFit logo designs that can be embroidered on pretty much any piece of clothing you have. Just go to the HomeTown Threads store located inside the Wal-Mart in North Olmsted and tell them you are a member of CrossFit Cleveland. The charge for embroidery is $12 per piece. You can buy stuff from them or take in your own clothing, new or already worn. Pretty cool, huh?
We also have the original Raw Fitness T-shirt available for $15 each.
Membership rates
You can pay for individual workouts, buy a punch card or join on an monthly basis. We don't require any term commitments or contracts. Rates are based on the frequency of your workouts. The more often you want to train, the less it costs per workout. See our Rates Page for more details. You can pay online or stop in and pay by cash or check.
Free Basic Class starts at 9:00am SHARP this Saturday.
We're having another free Basic Introductory group workout this Saturday morning starting at 9:00am 'on the dot.' The class is limited to the first 15 people who arrive so please be a little early. You'll need to sign in and fill out a liability waiver before you start the class.
If you show up after 9:00am, you may not join the class in progress
but you are welcome to stay and watch.
You'll learn the basic exercises that we use in our CrossFit workouts. We'll teach you proper form and technique while we warm up, then we'll give you a workout scaled to your fitness level. We're located at 17140 Madison Avenue in Lakewood. We're on the north east corner of Mckinley and Madison, two minutes off the McKinley/I-90 exit.
If you've been to our free workouts and want something a little more challenging, you may want to check out our other classes available six days a week. We have additional details on our website, CrossFitCleveland.com
Copy of weekly newsletter on our website
Starting this week, a copy of our weekly email will be available on our website. I've made a newsletter archive page here, or you can find the link on our CrossFit Cleveland home page.
Mailing List
If someone forwarded this message to you, click here to join our mailing list so you can receive future messages directly. You can unsubscribe at any time.
We hope to see you soon.
CrossFit Cleveland fitness news & updates 08/07/08
We have a schedule change for this weekend. Based on member feedback, we're returning to the gym on Saturday mornings for an 8:00am workout and no longer having a 9:00am workout in the Metroparks. Please note that we still have the free Intro workout at 9:00am on the blue matted side of the gym on Saturdays.
Happy Hour at The Beer Engine 8/27
Paul and a few of his instructor buddies will be doing 12 and 20 ounce curls at the Beer Engine Wednesday 8/27 starting at 5:00pm. Members and those of you who have attended one of our workouts are invited to stop in and join the fun. The Beer Engine is located in Lakewood on the corner of Madison and Mars. See Paul for more details.
Club 3000 competition
Jason has taken a commanding lead in this month's Club 3000 competition with over 1700 seconds of handstands holds - all since last Friday! Someone is rumored to have only 60 seconds left to complete, but he's not a member so it doesn't count for the win.
Troy was the member Situp King for July so he picked the move for August - handstand holds, 3000 seconds worth. They can be done freestanding or with your feet against a wall, in any combination and number of attempts throughout the month. The first member to complete 3000 seconds gets to help choose the exercise for September.
For those of you who don't know what I'm talking about, we've starting something new at CF Cleveland. Each month one of our members will select an exercise for the competition. You just have to do 3,000 reps by the end of the month. Yes, I said 3,000, and that's in addition to any reps that may be included in daily workouts. You can do them at home, work, the beach or at the gym as a cool down. Just post your totals on the Workout of the Day page on our website or in your square on the Goal Board at the gym.
Dummbell Snatch video
We've got DB snatches in the workout for today. Here is a quick video from the main CrossFit website showing proper form. It's good, but the music is questionable!
There are well over a hundred videos there showing different exercises and techniques used in CrossFit workouts. Check them out here -> Crossfit Videos.
Upcoming Executive Fitness Starter Program
There is another evening program starting on September 9th. Reserve your spot early before the group fills. Three spots are taken so far with two remaining. See below for more details on the program.
We'll have a morning group start once the shower and changing rooms are finished early next month. Details to follow.
CrossFit Kids
We have a new website for CrossFit Cleveland Kids. Paul and Nancy have been working on it for the past several months. You can check it out here. Contact Paul or Nancy to register your child in an upcoming class. They can be reached at 216-407-3521.
New Summer Schedule
MEMBERS PLEASE NOTE: Instead of being open from 8:00 a.m. to 11:00 a.m., we will be having one workout every Saturday at 8:00 a.m. until after Labor Day.
We are continuing the free Basic Introductory Group Workout on Saturday mornings held on the blue matted side of the gym. The new time for the Free Workout is 9:00am instead of 9:30am. The gym will be closing following this 9 o'clock workout.
You can find more details on the Basic Introductory workouts down below near the end of this message.
That's it for this week. You can find the old news below.
BR
========================================
Executive Fitness Starter Program
This program is designed for those of you who are out of shape and want to get started on an exercise program that really works. If you finish, I guarantee that you will be stronger, faster and just plain feel better. You will lose weight, but how much is really up to you. You don't have to be an executive, just someone between the ages of 18 and 80 who wants to get back in shape but doesn't know how to start.
You will train in a small group of four to six people three days per week. A CrossFit Certified trainer will instruct and manage your group at all times. You will learn the correct way to perform our Level I and Level II functional exercises using proper form and technique. All exercises will be scaled to your current ability and fitness level. If that sounds hard to pull off, it is. That's why we get the 'big bucks'!
Another evening program will begin September 9th, on Tuesday and Thursday evenings at 7:00pm and Saturday mornings at 7:30am. The cost is $195 per person for the 6-week program. Please contact me for more details and to reserve your spot.
New Members get one Foundations Class at no charge
New members receive a one-hour Foundations Class at no charge when they sign up for any membership package. We'll teach about a dozen of our standard exercises to prepare them to join our group workouts. We stress proper form and technique for all movements.
If you joined recently, you are also eligible for this class. Just let us know and we'll schedule you.
CrossFit embroidered apparrel
We have two CrossFit logo designs that can be embroidered on pretty much any piece of clothing you have. Just go to the HomeTown Threads store located inside the Wal-Mart in North Olmsted and tell them you are a member of CrossFit Cleveland. The charge for embroidery is $12 per piece. You can buy stuff from them or take in your own clothing, new or already worn. Pretty cool, huh?
We also have the original Raw Fitness T-shirt available for $15 each.
Expanded hours available for Unlimited Members
Unlimited members who want to workout on days that we are normally closed can make arrangements in advance to schedules times for us to open for them. Please contact one of us to work out times. You can see our current hours and membership rate on our CrossFit Cleveland website.
Membership rates
You can pay for individual workouts, buy a punch card or join on an monthly basis. We don't require any term commitments or contracts. Rates are based on the frequency of your workouts. The more often you want to train, the less it costs per workout. See our Rates Page for more details. You can pay online or stop in and pay by cash or check.
Free Basic Class starts at 9:00am SHARP this Saturday.
We're having another free Basic Introductory group workout this Saturday morning starting at 9:00am 'on the dot.' The class is limited to the first 15 people who arrive so please be a little early. You'll need to sign in and fill out a liability waiver before you start the class.
If you show up after 9:00am, you may not join the class in progress
but you are welcome to stay and watch.
You'll learn the basic exercises that we use in our CrossFit workouts. We'll teach you proper form and technique while we warm up, then we'll give you a workout scaled to your fitness level. We're located at 17140 Madison Avenue in Lakewood. We're on the north east corner of Mckinley and Madison, two minutes off the McKinley/I-90 exit.
If you've been to our free workouts and want something a little more challenging, you may want to check out our other classes available six days a week. We have additional details on our website, CrossFitCleveland.com
Happy Hour at The Beer Engine 8/27
Paul and a few of his instructor buddies will be doing 12 and 20 ounce curls at the Beer Engine Wednesday 8/27 starting at 5:00pm. Members and those of you who have attended one of our workouts are invited to stop in and join the fun. The Beer Engine is located in Lakewood on the corner of Madison and Mars. See Paul for more details.
Club 3000 competition
Jason has taken a commanding lead in this month's Club 3000 competition with over 1700 seconds of handstands holds - all since last Friday! Someone is rumored to have only 60 seconds left to complete, but he's not a member so it doesn't count for the win.
Troy was the member Situp King for July so he picked the move for August - handstand holds, 3000 seconds worth. They can be done freestanding or with your feet against a wall, in any combination and number of attempts throughout the month. The first member to complete 3000 seconds gets to help choose the exercise for September.
For those of you who don't know what I'm talking about, we've starting something new at CF Cleveland. Each month one of our members will select an exercise for the competition. You just have to do 3,000 reps by the end of the month. Yes, I said 3,000, and that's in addition to any reps that may be included in daily workouts. You can do them at home, work, the beach or at the gym as a cool down. Just post your totals on the Workout of the Day page on our website or in your square on the Goal Board at the gym.
Dummbell Snatch video
We've got DB snatches in the workout for today. Here is a quick video from the main CrossFit website showing proper form. It's good, but the music is questionable!
There are well over a hundred videos there showing different exercises and techniques used in CrossFit workouts. Check them out here -> Crossfit Videos.
Upcoming Executive Fitness Starter Program
There is another evening program starting on September 9th. Reserve your spot early before the group fills. Three spots are taken so far with two remaining. See below for more details on the program.
We'll have a morning group start once the shower and changing rooms are finished early next month. Details to follow.
CrossFit Kids
We have a new website for CrossFit Cleveland Kids. Paul and Nancy have been working on it for the past several months. You can check it out here. Contact Paul or Nancy to register your child in an upcoming class. They can be reached at 216-407-3521.
New Summer Schedule
MEMBERS PLEASE NOTE: Instead of being open from 8:00 a.m. to 11:00 a.m., we will be having one workout every Saturday at 8:00 a.m. until after Labor Day.
We are continuing the free Basic Introductory Group Workout on Saturday mornings held on the blue matted side of the gym. The new time for the Free Workout is 9:00am instead of 9:30am. The gym will be closing following this 9 o'clock workout.
You can find more details on the Basic Introductory workouts down below near the end of this message.
That's it for this week. You can find the old news below.
BR
========================================
Executive Fitness Starter Program
This program is designed for those of you who are out of shape and want to get started on an exercise program that really works. If you finish, I guarantee that you will be stronger, faster and just plain feel better. You will lose weight, but how much is really up to you. You don't have to be an executive, just someone between the ages of 18 and 80 who wants to get back in shape but doesn't know how to start.
You will train in a small group of four to six people three days per week. A CrossFit Certified trainer will instruct and manage your group at all times. You will learn the correct way to perform our Level I and Level II functional exercises using proper form and technique. All exercises will be scaled to your current ability and fitness level. If that sounds hard to pull off, it is. That's why we get the 'big bucks'!
Another evening program will begin September 9th, on Tuesday and Thursday evenings at 7:00pm and Saturday mornings at 7:30am. The cost is $195 per person for the 6-week program. Please contact me for more details and to reserve your spot.
New Members get one Foundations Class at no charge
New members receive a one-hour Foundations Class at no charge when they sign up for any membership package. We'll teach about a dozen of our standard exercises to prepare them to join our group workouts. We stress proper form and technique for all movements.
If you joined recently, you are also eligible for this class. Just let us know and we'll schedule you.
CrossFit embroidered apparrel
We have two CrossFit logo designs that can be embroidered on pretty much any piece of clothing you have. Just go to the HomeTown Threads store located inside the Wal-Mart in North Olmsted and tell them you are a member of CrossFit Cleveland. The charge for embroidery is $12 per piece. You can buy stuff from them or take in your own clothing, new or already worn. Pretty cool, huh?
We also have the original Raw Fitness T-shirt available for $15 each.
Expanded hours available for Unlimited Members
Unlimited members who want to workout on days that we are normally closed can make arrangements in advance to schedules times for us to open for them. Please contact one of us to work out times. You can see our current hours and membership rate on our CrossFit Cleveland website.
Membership rates
You can pay for individual workouts, buy a punch card or join on an monthly basis. We don't require any term commitments or contracts. Rates are based on the frequency of your workouts. The more often you want to train, the less it costs per workout. See our Rates Page for more details. You can pay online or stop in and pay by cash or check.
Free Basic Class starts at 9:00am SHARP this Saturday.
We're having another free Basic Introductory group workout this Saturday morning starting at 9:00am 'on the dot.' The class is limited to the first 15 people who arrive so please be a little early. You'll need to sign in and fill out a liability waiver before you start the class.
If you show up after 9:00am, you may not join the class in progress
but you are welcome to stay and watch.
You'll learn the basic exercises that we use in our CrossFit workouts. We'll teach you proper form and technique while we warm up, then we'll give you a workout scaled to your fitness level. We're located at 17140 Madison Avenue in Lakewood. We're on the north east corner of Mckinley and Madison, two minutes off the McKinley/I-90 exit.
If you've been to our free workouts and want something a little more challenging, you may want to check out our other classes available six days a week. We have additional details on our website, CrossFitCleveland.com
CrossFit Cleveland fitness news & updates 07/31/08
Really big news this week = CF Cleveland co-founders Paul and Nancy Z. are expecting their first child. Nancy is due some time in February of '09. Be on the lookout for one pound kettlebells and a crib mounted pullup bar for future baby gifts! Their email address is pjz2329@sbcglobal.net if you'd like to send them a congrats message.
First Happy Hour Workout and Cookout tomorrow
Our first Happy Hour Workout is set for tomorrow Friday 8/1 at our house in North Olmsted. Monthly and punch card members and their spouses are encouraged to come workout or just watch and enjoy the company.
We'll start at 6:00pm with a warmup and workout followed by a cookout on our patio. Please RSVP by 6:00pm today and I'll send you the address if you need it.
CrossFit Kids
We have a new website for CrossFit Cleveland Kids. Paul and Nancy have been working on it for the past several months. You can check it out here. Contact Paul or Nancy to register your child in an upcoming class. They can be reached at 216-407-3521.
Club 3000 competition
Troy was the first member to reach 3000 reps of situps in July, way to go Troy. Paul led the "owners division", he stopped counting at 4000 reps about a week ago!
So Troy gets to help make the pick for August - he chose handstand holds, 3000 seconds worth. They can be done freestanding or with your feet against a wall, in any combination and number of attempts throughout the month. The first member to complete 3000 seconds gets to help choose the move for September.
As of press time Paul, Troy, Bill R., and Katie have completed 3000 reps of situps during July. Sean will surely complete his last 100 tonight and be ushered into the prestigious ;>) Club 3000 later this evening. Please let me know if you've done them all and I'll add your name to the board at the gym.
For those of you who don't know what I'm talking about, we've starting something new at CF Cleveland. Each month one of our members will select an exercise for the competition. You just have to do 3,000 reps by the end of the month. Yes, I said 3,000, and that's in addition to any reps that may be included in daily workouts. You can do them at home, work, the beach or at the gym as a cool down. Just post your totals on the Workout of the Day page on our website or in your square on the Goal Board at the gym.
Update on the Executive Fitness Group
Liz, Michelle, Michael, Jennifer and Katherine started their 3rd week of the program Tuesday night, doing heavy dead lifts. Each person pulled equal to or more than their bodyweight, much to their surprise. Tonight they are in for another treat.
There is another evening program starting on September 9th. Reserve your spot early before the group fills. Three spots are said to be taken so far. See below for more details on the program.
We'll have a morning group start once the shower and changing rooms are finished early next month. Details to follow.
New Summer Schedule
MEMBERS PLEASE NOTE: Instead of being open from 8:00 a.m. to 11:00 a.m., we will be having outdoor workouts every Saturday at 9:00 a.m. until after Labor Day. We'll be at our normal location in the Metroparks. It's on Valley Parkway under the I-90 bridge, 1/2 mile south of the Lakewood Dog Park. Show up rain or shine since we have rain cover under the bridge. Please be aware that this outdoor workout is for current gym members only. (Platinum, Unlimited, 2x and Punch Card).
We are continuing the free Basic Introductory Group Workout on Saturday mornings at the gym on Madison. The new time for the Free Workout is 9:00am instead of 9:30am. The gym will be closing following this 9 o'clock workout.
You can find more details on the Basic Introductory workouts down below near the end of this message.
That's it for this week. You can find the old news below.
BR
========================================
Executive Fitness Starter Program
This program is designed for those of you who are out of shape and want to get started on an exercise program that really works. If you finish, I guarantee that you will be stronger, faster and just plain feel better. You will lose weight, but how much is really up to you. You don't have to be an executive, just someone between the ages of 18 and 80 who wants to get back in shape but doesn't know how to start.
You will train in a small group of four to six people three days per week. A CrossFit Certified trainer will instruct and manage your group at all times. You will learn the correct way to perform our Level I and Level II functional exercises using proper form and technique. All exercises will be scaled to your current ability and fitness level. If that sounds hard to pull off, it is. That's why we get the 'big bucks'!
Another evening program will begin September 9th, on Tuesday and Thursday evenings at 7:00pm and Saturday mornings at 7:30am. The cost is $195 per person for the 6-week program. Please contact me for more details and to reserve your spot.
New Members get one Foundations Class at no charge
New members receive a one-hour Foundations Class at no charge when they sign up for any membership package. We'll teach about a dozen of our standard exercises to prepare them to join our group workouts. We stress proper form and technique for all movements.
If you joined recently, you are also eligible for this class. Just let us know and we'll schedule you.
CrossFit embroidered apparrel
We have two CrossFit logo designs that can be embroidered on pretty much any piece of clothing you have. Just go to the HomeTown Threads store located inside the Wal-Mart in North Olmsted and tell them you are a member of CrossFit Cleveland. The charge for embroidery is $12 per piece. You can buy stuff from them or take in your own clothing, new or already worn. Pretty cool, huh?
We also have the original Raw Fitness T-shirt available for $15 each.
Expanded hours available for Unlimited Members
Unlimited members who want to workout on days that we are normally closed can make arrangements in advance to schedules times for us to open for them. Please contact one of us to work out times. You can see our current hours and membership rate on our CrossFit Cleveland website.
Membership rates
You can pay for individual workouts, buy a punch card or join on an monthly basis. We don't require any term commitments or contracts. Rates are based on the frequency of your workouts. The more often you want to train, the less it costs per workout. See our Rates Page for more details. You can pay online or stop in and pay by cash or check.
Free Basic Class starts at 9:00am SHARP this Saturday.
We're having another free Basic Introductory group workout this Saturday morning starting at 9:00am 'on the dot.' The class is limited to the first 15 people who arrive so please be a little early. You'll need to sign in and fill out a liability waiver before you start the class.
If you show up after 9:00am, you may not join the class in progress
but you are welcome to stay and watch.
You'll learn the basic exercises that we use in our CrossFit workouts. We'll teach you proper form and technique while we warm up, then we'll give you a workout scaled to your fitness level. We're located at 17140 Madison Avenue in Lakewood. We're on the north east corner of Mckinley and Madison, two minutes off the McKinley/I-90 exit.
If you've been to our free workouts and want something a little more challenging, you may want to check out our other classes available six days a week. We have additional details on our website, CrossFitCleveland.com
First Happy Hour Workout and Cookout tomorrow
Our first Happy Hour Workout is set for tomorrow Friday 8/1 at our house in North Olmsted. Monthly and punch card members and their spouses are encouraged to come workout or just watch and enjoy the company.
We'll start at 6:00pm with a warmup and workout followed by a cookout on our patio. Please RSVP by 6:00pm today and I'll send you the address if you need it.
CrossFit Kids
We have a new website for CrossFit Cleveland Kids. Paul and Nancy have been working on it for the past several months. You can check it out here. Contact Paul or Nancy to register your child in an upcoming class. They can be reached at 216-407-3521.
Club 3000 competition
Troy was the first member to reach 3000 reps of situps in July, way to go Troy. Paul led the "owners division", he stopped counting at 4000 reps about a week ago!
So Troy gets to help make the pick for August - he chose handstand holds, 3000 seconds worth. They can be done freestanding or with your feet against a wall, in any combination and number of attempts throughout the month. The first member to complete 3000 seconds gets to help choose the move for September.
As of press time Paul, Troy, Bill R., and Katie have completed 3000 reps of situps during July. Sean will surely complete his last 100 tonight and be ushered into the prestigious ;>) Club 3000 later this evening. Please let me know if you've done them all and I'll add your name to the board at the gym.
For those of you who don't know what I'm talking about, we've starting something new at CF Cleveland. Each month one of our members will select an exercise for the competition. You just have to do 3,000 reps by the end of the month. Yes, I said 3,000, and that's in addition to any reps that may be included in daily workouts. You can do them at home, work, the beach or at the gym as a cool down. Just post your totals on the Workout of the Day page on our website or in your square on the Goal Board at the gym.
Update on the Executive Fitness Group
Liz, Michelle, Michael, Jennifer and Katherine started their 3rd week of the program Tuesday night, doing heavy dead lifts. Each person pulled equal to or more than their bodyweight, much to their surprise. Tonight they are in for another treat.
There is another evening program starting on September 9th. Reserve your spot early before the group fills. Three spots are said to be taken so far. See below for more details on the program.
We'll have a morning group start once the shower and changing rooms are finished early next month. Details to follow.
New Summer Schedule
MEMBERS PLEASE NOTE: Instead of being open from 8:00 a.m. to 11:00 a.m., we will be having outdoor workouts every Saturday at 9:00 a.m. until after Labor Day. We'll be at our normal location in the Metroparks. It's on Valley Parkway under the I-90 bridge, 1/2 mile south of the Lakewood Dog Park. Show up rain or shine since we have rain cover under the bridge. Please be aware that this outdoor workout is for current gym members only. (Platinum, Unlimited, 2x and Punch Card).
We are continuing the free Basic Introductory Group Workout on Saturday mornings at the gym on Madison. The new time for the Free Workout is 9:00am instead of 9:30am. The gym will be closing following this 9 o'clock workout.
You can find more details on the Basic Introductory workouts down below near the end of this message.
That's it for this week. You can find the old news below.
BR
========================================
Executive Fitness Starter Program
This program is designed for those of you who are out of shape and want to get started on an exercise program that really works. If you finish, I guarantee that you will be stronger, faster and just plain feel better. You will lose weight, but how much is really up to you. You don't have to be an executive, just someone between the ages of 18 and 80 who wants to get back in shape but doesn't know how to start.
You will train in a small group of four to six people three days per week. A CrossFit Certified trainer will instruct and manage your group at all times. You will learn the correct way to perform our Level I and Level II functional exercises using proper form and technique. All exercises will be scaled to your current ability and fitness level. If that sounds hard to pull off, it is. That's why we get the 'big bucks'!
Another evening program will begin September 9th, on Tuesday and Thursday evenings at 7:00pm and Saturday mornings at 7:30am. The cost is $195 per person for the 6-week program. Please contact me for more details and to reserve your spot.
New Members get one Foundations Class at no charge
New members receive a one-hour Foundations Class at no charge when they sign up for any membership package. We'll teach about a dozen of our standard exercises to prepare them to join our group workouts. We stress proper form and technique for all movements.
If you joined recently, you are also eligible for this class. Just let us know and we'll schedule you.
CrossFit embroidered apparrel
We have two CrossFit logo designs that can be embroidered on pretty much any piece of clothing you have. Just go to the HomeTown Threads store located inside the Wal-Mart in North Olmsted and tell them you are a member of CrossFit Cleveland. The charge for embroidery is $12 per piece. You can buy stuff from them or take in your own clothing, new or already worn. Pretty cool, huh?
We also have the original Raw Fitness T-shirt available for $15 each.
Expanded hours available for Unlimited Members
Unlimited members who want to workout on days that we are normally closed can make arrangements in advance to schedules times for us to open for them. Please contact one of us to work out times. You can see our current hours and membership rate on our CrossFit Cleveland website.
Membership rates
You can pay for individual workouts, buy a punch card or join on an monthly basis. We don't require any term commitments or contracts. Rates are based on the frequency of your workouts. The more often you want to train, the less it costs per workout. See our Rates Page for more details. You can pay online or stop in and pay by cash or check.
Free Basic Class starts at 9:00am SHARP this Saturday.
We're having another free Basic Introductory group workout this Saturday morning starting at 9:00am 'on the dot.' The class is limited to the first 15 people who arrive so please be a little early. You'll need to sign in and fill out a liability waiver before you start the class.
If you show up after 9:00am, you may not join the class in progress
but you are welcome to stay and watch.
You'll learn the basic exercises that we use in our CrossFit workouts. We'll teach you proper form and technique while we warm up, then we'll give you a workout scaled to your fitness level. We're located at 17140 Madison Avenue in Lakewood. We're on the north east corner of Mckinley and Madison, two minutes off the McKinley/I-90 exit.
If you've been to our free workouts and want something a little more challenging, you may want to check out our other classes available six days a week. We have additional details on our website, CrossFitCleveland.com
CrossFit Cleveland fitness news & updates 07/22/08
It's hard to believe it's almost August. Where has the time gone? Pretty soon summer will be over and a bunch of you will not be able to use that old excuse any longer. You know, the one about "I can't start a new workout program in the summer, I golf, or I boat, or it's too hot, or .......
The one excuse I hear often and that I do understand is "I don't know what to do. I go to a gym and stand around looking like a goof, then I try to do what someone else is doing on some shiny machine and I end up look like a bigger goof, I leave and never go back."
It's actually valid for many of us. I think that's why so many people get hooked on CrossFit. It's not necessarily the program or the specific workouts, it's that you get taught the proper way to exercise and perform workouts that give results. There's no need for lots of space and fancy equipment, a lot of the workouts can be done anywhere. Look at our place, it's not fancy - far from it. It's raw, plain and simple. Full of a bunch of regular people who want to get in better shape and feel better. I see it working every day.
You gotta have a reason
When I see someone working hard at getting/staying fit, I often wonder what it is that's driving him or her. You can ask 20 or 30 of our members and you'll probably hear 20 or 30 different reasons. The reality is that if you don't have a good enough reason, you won't change what you do. It can be any reason that drives you, but you have to have at least one.
Heck, mine reason was pretty goofy, but it worked. Eight or nine years ago I went north of 210 pounds and I couldn't fit into any of my suits. My last 'fat suit' was too tight. At the time I could not afford to replace a closet full of nice suits and custom made shirts, so I HAD to lose weight. I said it was goofy. What's your reason?
First Happy Hour Workout and Cookout next week
We're planning our first Happy Hour Workout for our members on Friday August 1st at our house in North Olmsted. Paul, Nancy, Staci and I will all be there. We'll start at 6:00pm with a warmup and workout followed by a cookout on our patio. We'll supply the food, beer, wine and mixers. Spouses/partners are welcome, but they have to workout to get food! We would appreciate RSVPs asap. Please respond with the secret member handshake and I'll send you directions.
New pics and videos
I've got new pictures and videos on our CrossFit Cleveland website. You can see who crosses the finish line first during a recent Saturday workout and watch Kory finish his workout in a downpour.
Executive Fitness Program is underway
You'll see a few new faces in the gym on Tuesday and Thursday evenings. Say hi to Liz, Michelle, Michael, Jennifer and Katherine when you see them. They may even join the members on a Saturday morning workout in the Metroparks soon.
There is another evening program starting on September 9th. Reserve your spot early before the group fills. See below for more details on the program.
We'll have a morning group start once the shower and changing rooms are finished early next month. Details to follow.
Club 3000 competition
Troy is determined to be the first member to reach 3000 reps so he can help choose next month's exercise for the 3000 competition. It looks like he'll get there tonight. Paul sailed past 3000 a while ago to win the "owners division".
For those of you who missed it earlier, we've starting something new at CF Cleveland. Each month one of our members will select an exercise for the competition. You just have to do 3,000 reps by the end of the month. Yes, I said 3,000, and that's in addition to any reps that may be included in daily workouts. You can do them at home, work, the beach or at the gym as a cool down. Just post your totals on the Workout of the Day page on our website or in your square on the Goal Board at the gym.
Katie R. chose situps as the exercise for July. Any style will do, GHDs, abmats, anchored, unanchored - just get them done. You can do 100 a day, 200 every other day, or cram 3000 on the last day, you decide. Jason says KTEs should count, I agree. That stands for Hanging Knees to Elbows for you new folks.
Be the first member to hit 3000 and you get to help pick next month's exercise. Everyone reaching 3000 reps will be honored at a special black tie dinner or get their name on the board, I haven't decided yet. Good luck.
We got this idea from Chris and Kristin from the CrossFit affiliate in Kent.
New Summer Schedule
MEMBERS PLEASE NOTE: Instead of being open from 8:00 a.m. to 11:00 a.m., we will be having outdoor workouts every Saturday at 9:00 a.m. until after Labor Day. We'll be at at our normal location in the Metroparks. It's on Valley Parkway under the I-90 bridge, 1/2 mile south of the Lakewood Dog Park. Show up rain or shine since we have rain cover under the bridge. Please be aware that this outdoor workout is for current gym members only. (Platinum, Unlimited, 2x and Punch Card).
We are continuing the free Basic Introductory Group Workout on Saturday mornings at the gym on Madison. The new time for the Free Workout is 9:00am instead of 9:30am. The gym will be closing following this 9 o'clock workout.
You can find more details on the Basic Introductory workouts down below near the end of this message.
That's it for this week. You can find the old news below.
BR
========================================
Executive Fitness Starter Program
This program is designed for those of you who are out of shape and want to get started on an exercise program that really works. If you finish, I guarantee that you will be stronger, faster and just plain feel better. You will lose weight, but how much is really up to you. You don't have to be an executive, just someone between the ages of 18 and 80 who wants to get back in shape but doesn't know how to start.
You will train in a small group of four to six people three days per week. A CrossFit Certified trainer will instruct and manage your group at all times. You will learn the correct way to perform our Level I and Level II functional exercises using proper form and technique. All exercises will be scaled to your current ability and fitness level. If that sounds hard to pull off, it is. That's why we get the 'big bucks'!
Another evening program will begin September 9th, on Tuesday and Thursday evenings at 7:00pm and Saturday mornings at 7:30am. The cost is $195 per person for the 6-week program. Please contact me for more details and to reserve your spot.
New Members get one Foundations Class at no charge
New members receive a one-hour Foundations Class at no charge when they sign up for any membership package. We'll teach about a dozen of our standard exercises to prepare them to join our group workouts. We stress proper form and technique for all movements.
If you joined recently, you are also eligible for this class. Just let us know and we'll schedule you.
CrossFit Kids
CrossFit Kids classes are held every Monday and Thursday at 6:15PM and run about 30 minutes. Please contact Paul in advance to register your child in an upcoming class. He can be reached at 216-407-3521.
CrossFit embroidered apparrel
We have two CrossFit logo designs that can be embroidered on pretty much any piece of clothing you have. Just go to the HomeTown Threads store located inside the Wal-Mart in North Olmsted and tell them you are a member of CrossFit Cleveland. The charge for embroidery is $12 per piece. You can buy stuff from them or take in your own clothing, new or already worn. Pretty cool, huh?
We also have the original Raw Fitness T-shirt available for $15 each.
Expanded hours available for Unlimited Members
Unlimited members who want to workout on days that we are normally closed can make arrangements in advance to schedules times for us to open for them. Please contact one of us to work out times. You can see our current hours and membership rate on our CrossFit Cleveland website.
Membership rates
You can pay for individual workouts, buy a punch card or join on an monthly basis. We don't require any term commitments or contracts. Rates are based on the frequency of your workouts. The more often you want to train, the less it costs per workout. See our Rates Page for more details. You can pay online or stop in and pay by cash or check.
Free Basic Class starts at 9:00am SHARP this Saturday.
We're having another free Basic Introductory group workout this Saturday morning starting at 9:00am 'on the dot.' The class is limited to the first 15 people who arrive so please be a little early. You'll need to sign in and fill out a liability waiver before you start the class.
If you show up after 9:00am, you may not join the class in progress
but you are welcome to stay and watch.
You'll learn the basic exercises that we use in our CrossFit workouts. We'll teach you proper form and technique while we warm up, then we'll give you a workout scaled to your fitness level. We're located at 17140 Madison Avenue in Lakewood. We're on the north east corner of Mckinley and Madison, two minutes off the McKinley/I-90 exit.
If you've been to our free workouts and want something a little more challenging, you may want to check out our other classes available six days a week. We have additional details on our website, CrossFitCleveland.com
The one excuse I hear often and that I do understand is "I don't know what to do. I go to a gym and stand around looking like a goof, then I try to do what someone else is doing on some shiny machine and I end up look like a bigger goof, I leave and never go back."
It's actually valid for many of us. I think that's why so many people get hooked on CrossFit. It's not necessarily the program or the specific workouts, it's that you get taught the proper way to exercise and perform workouts that give results. There's no need for lots of space and fancy equipment, a lot of the workouts can be done anywhere. Look at our place, it's not fancy - far from it. It's raw, plain and simple. Full of a bunch of regular people who want to get in better shape and feel better. I see it working every day.
You gotta have a reason
When I see someone working hard at getting/staying fit, I often wonder what it is that's driving him or her. You can ask 20 or 30 of our members and you'll probably hear 20 or 30 different reasons. The reality is that if you don't have a good enough reason, you won't change what you do. It can be any reason that drives you, but you have to have at least one.
Heck, mine reason was pretty goofy, but it worked. Eight or nine years ago I went north of 210 pounds and I couldn't fit into any of my suits. My last 'fat suit' was too tight. At the time I could not afford to replace a closet full of nice suits and custom made shirts, so I HAD to lose weight. I said it was goofy. What's your reason?
First Happy Hour Workout and Cookout next week
We're planning our first Happy Hour Workout for our members on Friday August 1st at our house in North Olmsted. Paul, Nancy, Staci and I will all be there. We'll start at 6:00pm with a warmup and workout followed by a cookout on our patio. We'll supply the food, beer, wine and mixers. Spouses/partners are welcome, but they have to workout to get food! We would appreciate RSVPs asap. Please respond with the secret member handshake and I'll send you directions.
New pics and videos
I've got new pictures and videos on our CrossFit Cleveland website. You can see who crosses the finish line first during a recent Saturday workout and watch Kory finish his workout in a downpour.
Executive Fitness Program is underway
You'll see a few new faces in the gym on Tuesday and Thursday evenings. Say hi to Liz, Michelle, Michael, Jennifer and Katherine when you see them. They may even join the members on a Saturday morning workout in the Metroparks soon.
There is another evening program starting on September 9th. Reserve your spot early before the group fills. See below for more details on the program.
We'll have a morning group start once the shower and changing rooms are finished early next month. Details to follow.
Club 3000 competition
Troy is determined to be the first member to reach 3000 reps so he can help choose next month's exercise for the 3000 competition. It looks like he'll get there tonight. Paul sailed past 3000 a while ago to win the "owners division".
For those of you who missed it earlier, we've starting something new at CF Cleveland. Each month one of our members will select an exercise for the competition. You just have to do 3,000 reps by the end of the month. Yes, I said 3,000, and that's in addition to any reps that may be included in daily workouts. You can do them at home, work, the beach or at the gym as a cool down. Just post your totals on the Workout of the Day page on our website or in your square on the Goal Board at the gym.
Katie R. chose situps as the exercise for July. Any style will do, GHDs, abmats, anchored, unanchored - just get them done. You can do 100 a day, 200 every other day, or cram 3000 on the last day, you decide. Jason says KTEs should count, I agree. That stands for Hanging Knees to Elbows for you new folks.
Be the first member to hit 3000 and you get to help pick next month's exercise. Everyone reaching 3000 reps will be honored at a special black tie dinner or get their name on the board, I haven't decided yet. Good luck.
We got this idea from Chris and Kristin from the CrossFit affiliate in Kent.
New Summer Schedule
MEMBERS PLEASE NOTE: Instead of being open from 8:00 a.m. to 11:00 a.m., we will be having outdoor workouts every Saturday at 9:00 a.m. until after Labor Day. We'll be at at our normal location in the Metroparks. It's on Valley Parkway under the I-90 bridge, 1/2 mile south of the Lakewood Dog Park. Show up rain or shine since we have rain cover under the bridge. Please be aware that this outdoor workout is for current gym members only. (Platinum, Unlimited, 2x and Punch Card).
We are continuing the free Basic Introductory Group Workout on Saturday mornings at the gym on Madison. The new time for the Free Workout is 9:00am instead of 9:30am. The gym will be closing following this 9 o'clock workout.
You can find more details on the Basic Introductory workouts down below near the end of this message.
That's it for this week. You can find the old news below.
BR
========================================
Executive Fitness Starter Program
This program is designed for those of you who are out of shape and want to get started on an exercise program that really works. If you finish, I guarantee that you will be stronger, faster and just plain feel better. You will lose weight, but how much is really up to you. You don't have to be an executive, just someone between the ages of 18 and 80 who wants to get back in shape but doesn't know how to start.
You will train in a small group of four to six people three days per week. A CrossFit Certified trainer will instruct and manage your group at all times. You will learn the correct way to perform our Level I and Level II functional exercises using proper form and technique. All exercises will be scaled to your current ability and fitness level. If that sounds hard to pull off, it is. That's why we get the 'big bucks'!
Another evening program will begin September 9th, on Tuesday and Thursday evenings at 7:00pm and Saturday mornings at 7:30am. The cost is $195 per person for the 6-week program. Please contact me for more details and to reserve your spot.
New Members get one Foundations Class at no charge
New members receive a one-hour Foundations Class at no charge when they sign up for any membership package. We'll teach about a dozen of our standard exercises to prepare them to join our group workouts. We stress proper form and technique for all movements.
If you joined recently, you are also eligible for this class. Just let us know and we'll schedule you.
CrossFit Kids
CrossFit Kids classes are held every Monday and Thursday at 6:15PM and run about 30 minutes. Please contact Paul in advance to register your child in an upcoming class. He can be reached at 216-407-3521.
CrossFit embroidered apparrel
We have two CrossFit logo designs that can be embroidered on pretty much any piece of clothing you have. Just go to the HomeTown Threads store located inside the Wal-Mart in North Olmsted and tell them you are a member of CrossFit Cleveland. The charge for embroidery is $12 per piece. You can buy stuff from them or take in your own clothing, new or already worn. Pretty cool, huh?
We also have the original Raw Fitness T-shirt available for $15 each.
Expanded hours available for Unlimited Members
Unlimited members who want to workout on days that we are normally closed can make arrangements in advance to schedules times for us to open for them. Please contact one of us to work out times. You can see our current hours and membership rate on our CrossFit Cleveland website.
Membership rates
You can pay for individual workouts, buy a punch card or join on an monthly basis. We don't require any term commitments or contracts. Rates are based on the frequency of your workouts. The more often you want to train, the less it costs per workout. See our Rates Page for more details. You can pay online or stop in and pay by cash or check.
Free Basic Class starts at 9:00am SHARP this Saturday.
We're having another free Basic Introductory group workout this Saturday morning starting at 9:00am 'on the dot.' The class is limited to the first 15 people who arrive so please be a little early. You'll need to sign in and fill out a liability waiver before you start the class.
If you show up after 9:00am, you may not join the class in progress
but you are welcome to stay and watch.
You'll learn the basic exercises that we use in our CrossFit workouts. We'll teach you proper form and technique while we warm up, then we'll give you a workout scaled to your fitness level. We're located at 17140 Madison Avenue in Lakewood. We're on the north east corner of Mckinley and Madison, two minutes off the McKinley/I-90 exit.
If you've been to our free workouts and want something a little more challenging, you may want to check out our other classes available six days a week. We have additional details on our website, CrossFitCleveland.com
CrossFit Cleveland fitness news & updates 07/10/08
Staci and I would like to thank our business partners Paul and Nancy for handling everything while we were on vacation last week. It really helps having partners in a business. We had a great time on a much needed break.
We even had a fellow Crossfitter and his wife join us for a day at Put in Bay. We tried to get a Fight Gone Bad started at the Round Bar but after considering some of the potential outcomes we just kept drinking instead. It probably would have gone extremely bad.
Speaking of Partners
If you seem to have trouble getting yourself to workout, try finding a workout partner or two. It really helps to have another person or two give you crap whenever you slack off. I've been told that a little competition never hurts either!
Good news from Geoff
Congratulation to Geoff and his wife - they are expecting their first baby. Geoff is a Cleveland Fireman who has been working out with us for the past three or four months. His times are consistently near or at the top of the board for every workout. No doubt a player in the next CrossFit H.O.R.S.E. competition.
He doesn't read his emails so he will be constantly surprised when people congratulate him on the news. Tell him you heard about it on the radio or T.V. ;>)
Executive Fitness Program starts next week
There is still one evening spot open in the Executive Fitness Starter Program that starts next Tuesday. Please let me know if you want in, payment reserves your spot.
See below for more details on the program.
Club 3000 competition is well underway
Many of our folks are taking part in the Club 3000 competiton that started this month. I think Jason is out front with close to 1,000 reps already and Katie is right behind him. I got a late start since my lazy ass was on vacation for the first week of the month, but I'll get to 3,000 no doubt.
For those of you who missed it last week, we've starting something new at CF Cleveland. Each month one of our members will select an exercise for the competition. You just have to do 3,000 reps by the end of the month. Yes, I said 3,000, and that's in addition to any reps that may be included in daily workouts. You can do them at home, work, the beach or at the gym as a cool down. Just post your totals on the Workout of the Day page on our website or in your square on the Goal Board at the gym. One correction from last week - reps DO count when done in the warmup and cool down, just not in the W.O.D. Wow did I take shit for that one!
Katie R. chose situps as the exercise for July. Any style will do, GHDs, abmats, anchored, unanchored - just get them done. You can do 100 a day, 200 every other day, or cram 3000 on the last day, you decide. Jason says KTEs should count, I agree. That stands for Hanging Knees to Elbows for you new folks.
Be the first person to hit 3000 and you get to help pick next month's exercise. Everyone reaching 3000 reps will be honored at a special black tie dinner or get their name on the board, I haven't decided yet. Good luck.
We got this idea from Chris and Kristin from the CrossFit affiliate in Kent.
New Summer Schedule
MEMBERS PLEASE NOTE: Instead of being open from 8:00 a.m. to 11:00 a.m., we will be having outdoor workouts every Saturday at 9:00 a.m. until after Labor Day. We'll be at at our normal location in the Metroparks. It's on Valley Parkway under the I-90 bridge, 1/2 mile south of the Lakewood Dog Park. Show up rain or shine since we have rain cover under the bridge. Please be aware that this outdoor workout is for current gym members only. (Platinum, Unlimited, 2x and Punch Card).
We are continuing the free Basic Introductory Group Workout on Saturday mornings at the gym on Madison. The new time for the Free Workout is 9:00am instead of 9:30am. The gym will be closing following this 9 o'clock workout.
You can find more details on the Basic Introductory workouts down below near the end of this message.
That's it for this week. You can find the old news below.
BR
========================================
Executive Fitness Starter Program
This program is designed for those of you who are out of shape and want to get started on an exercise program that really works. If you finish, I guarantee that you will be stronger, faster and just plain feel better. You will lose weight, but how much is really up to you. You don't have to be an executive, just someone between the ages of 18 and 80 who wants to get back in shape but doesn't know how to start.You will train in a small group of four to six people three days per week. A CrossFit Certified trainer will instruct and manage your group at all times. You will learn the correct way to perform our Level I and Level II functional exercises using proper form and technique. All exercises will be scaled to your current ability and fitness level. If that sounds hard to pull off, it is. That's why we get the 'big bucks'! Starting July 15th, we'll have two groups, one on Tuesday and Thursday mornings at 5:30am, and one on Tuesday and Thursday evenings at 7:00pm. Both groups will work out together on Saturday mornings at 7:30am. The cost is $195 per person for the 6-week program. Please contact me for more details and to reserve your spot.
New Members get one Foundations Class at no charge
New members receive a one-hour Foundations Class at no charge when they sign up for any membership package. We'll teach about a dozen of our standard exercises to prepare them to join our group workouts. We stress proper form and technique for all movements.
If you joined recently, you are also eligible for this class. Just let us know and we'll schedule you.
CrossFit Kids
CrossFit Kids classes are held every Monday and Thursday at 6:15PM and run about 30 minutes. Please contact Paul in advance to register your child in an upcoming class. He can be reached at 216-407-3521.
CrossFit embroidered apparrel
We have two CrossFit logo designs that can be embroidered on pretty much any piece of clothing you have. Just go to the HomeTown Threads store located inside the Wal-Mart in North Olmsted and tell them you are a member of CrossFit Cleveland. The charge for embroidery is $12 per piece. You can buy stuff from them or take in your own clothing, new or already worn. Pretty cool, huh?
We also have the original Raw Fitness T-shirt available for $15 each.
Expanded hours available for Unlimited Members
Unlimited members who want to workout on days that we are normally closed can make arrangements in advance to schedules times for us to open for them. Please contact one of us to work out times. You can see our current hours and membership rate on our CrossFit Cleveland website.
Membership rates
You can pay for individual workouts, buy a punch card or join on an monthly basis. We don't require any term commitments or contracts. Rates are based on the frequency of your workouts. The more often you want to train, the less it costs per workout. See our Rates Page for more details. You can pay online or stop in and pay by cash or check.
Free Basic Class starts at 9:00am SHARP this Saturday.
We're having another free Basic Introductory group workout this Saturday morning starting at 9:00am 'on the dot.' The class is limited to the first 15 people who arrive so please be a little early. You'll need to sign in and fill out a liability waiver before you start the class.
If you show up after 9:00am, you may not join the class in progress
but you are welcome to stay and watch.
You'll learn the basic exercises that we use in our CrossFit workouts. We'll teach you proper form and technique while we warm up, then we'll give you a workout scaled to your fitness level. We're located at 17140 Madison Avenue in Lakewood. We're on the north east corner of Mckinley and Madison, two minutes off the McKinley/I-90 exit.
If you've been to our free workouts and want something a little more challenging, you may want to check out our other classes available six days a week. We have additional details on our website, CrossFitCleveland.com
We even had a fellow Crossfitter and his wife join us for a day at Put in Bay. We tried to get a Fight Gone Bad started at the Round Bar but after considering some of the potential outcomes we just kept drinking instead. It probably would have gone extremely bad.
Speaking of Partners
If you seem to have trouble getting yourself to workout, try finding a workout partner or two. It really helps to have another person or two give you crap whenever you slack off. I've been told that a little competition never hurts either!
Good news from Geoff
Congratulation to Geoff and his wife - they are expecting their first baby. Geoff is a Cleveland Fireman who has been working out with us for the past three or four months. His times are consistently near or at the top of the board for every workout. No doubt a player in the next CrossFit H.O.R.S.E. competition.
He doesn't read his emails so he will be constantly surprised when people congratulate him on the news. Tell him you heard about it on the radio or T.V. ;>)
Executive Fitness Program starts next week
There is still one evening spot open in the Executive Fitness Starter Program that starts next Tuesday. Please let me know if you want in, payment reserves your spot.
See below for more details on the program.
Club 3000 competition is well underway
Many of our folks are taking part in the Club 3000 competiton that started this month. I think Jason is out front with close to 1,000 reps already and Katie is right behind him. I got a late start since my lazy ass was on vacation for the first week of the month, but I'll get to 3,000 no doubt.
For those of you who missed it last week, we've starting something new at CF Cleveland. Each month one of our members will select an exercise for the competition. You just have to do 3,000 reps by the end of the month. Yes, I said 3,000, and that's in addition to any reps that may be included in daily workouts. You can do them at home, work, the beach or at the gym as a cool down. Just post your totals on the Workout of the Day page on our website or in your square on the Goal Board at the gym. One correction from last week - reps DO count when done in the warmup and cool down, just not in the W.O.D. Wow did I take shit for that one!
Katie R. chose situps as the exercise for July. Any style will do, GHDs, abmats, anchored, unanchored - just get them done. You can do 100 a day, 200 every other day, or cram 3000 on the last day, you decide. Jason says KTEs should count, I agree. That stands for Hanging Knees to Elbows for you new folks.
Be the first person to hit 3000 and you get to help pick next month's exercise. Everyone reaching 3000 reps will be honored at a special black tie dinner or get their name on the board, I haven't decided yet. Good luck.
We got this idea from Chris and Kristin from the CrossFit affiliate in Kent.
New Summer Schedule
MEMBERS PLEASE NOTE: Instead of being open from 8:00 a.m. to 11:00 a.m., we will be having outdoor workouts every Saturday at 9:00 a.m. until after Labor Day. We'll be at at our normal location in the Metroparks. It's on Valley Parkway under the I-90 bridge, 1/2 mile south of the Lakewood Dog Park. Show up rain or shine since we have rain cover under the bridge. Please be aware that this outdoor workout is for current gym members only. (Platinum, Unlimited, 2x and Punch Card).
We are continuing the free Basic Introductory Group Workout on Saturday mornings at the gym on Madison. The new time for the Free Workout is 9:00am instead of 9:30am. The gym will be closing following this 9 o'clock workout.
You can find more details on the Basic Introductory workouts down below near the end of this message.
That's it for this week. You can find the old news below.
BR
========================================
Executive Fitness Starter Program
This program is designed for those of you who are out of shape and want to get started on an exercise program that really works. If you finish, I guarantee that you will be stronger, faster and just plain feel better. You will lose weight, but how much is really up to you. You don't have to be an executive, just someone between the ages of 18 and 80 who wants to get back in shape but doesn't know how to start.You will train in a small group of four to six people three days per week. A CrossFit Certified trainer will instruct and manage your group at all times. You will learn the correct way to perform our Level I and Level II functional exercises using proper form and technique. All exercises will be scaled to your current ability and fitness level. If that sounds hard to pull off, it is. That's why we get the 'big bucks'! Starting July 15th, we'll have two groups, one on Tuesday and Thursday mornings at 5:30am, and one on Tuesday and Thursday evenings at 7:00pm. Both groups will work out together on Saturday mornings at 7:30am. The cost is $195 per person for the 6-week program. Please contact me for more details and to reserve your spot.
New Members get one Foundations Class at no charge
New members receive a one-hour Foundations Class at no charge when they sign up for any membership package. We'll teach about a dozen of our standard exercises to prepare them to join our group workouts. We stress proper form and technique for all movements.
If you joined recently, you are also eligible for this class. Just let us know and we'll schedule you.
CrossFit Kids
CrossFit Kids classes are held every Monday and Thursday at 6:15PM and run about 30 minutes. Please contact Paul in advance to register your child in an upcoming class. He can be reached at 216-407-3521.
CrossFit embroidered apparrel
We have two CrossFit logo designs that can be embroidered on pretty much any piece of clothing you have. Just go to the HomeTown Threads store located inside the Wal-Mart in North Olmsted and tell them you are a member of CrossFit Cleveland. The charge for embroidery is $12 per piece. You can buy stuff from them or take in your own clothing, new or already worn. Pretty cool, huh?
We also have the original Raw Fitness T-shirt available for $15 each.
Expanded hours available for Unlimited Members
Unlimited members who want to workout on days that we are normally closed can make arrangements in advance to schedules times for us to open for them. Please contact one of us to work out times. You can see our current hours and membership rate on our CrossFit Cleveland website.
Membership rates
You can pay for individual workouts, buy a punch card or join on an monthly basis. We don't require any term commitments or contracts. Rates are based on the frequency of your workouts. The more often you want to train, the less it costs per workout. See our Rates Page for more details. You can pay online or stop in and pay by cash or check.
Free Basic Class starts at 9:00am SHARP this Saturday.
We're having another free Basic Introductory group workout this Saturday morning starting at 9:00am 'on the dot.' The class is limited to the first 15 people who arrive so please be a little early. You'll need to sign in and fill out a liability waiver before you start the class.
If you show up after 9:00am, you may not join the class in progress
but you are welcome to stay and watch.
You'll learn the basic exercises that we use in our CrossFit workouts. We'll teach you proper form and technique while we warm up, then we'll give you a workout scaled to your fitness level. We're located at 17140 Madison Avenue in Lakewood. We're on the north east corner of Mckinley and Madison, two minutes off the McKinley/I-90 exit.
If you've been to our free workouts and want something a little more challenging, you may want to check out our other classes available six days a week. We have additional details on our website, CrossFitCleveland.com
CrossFit Cleveland fitness news & updates 07/03/08
We hope you have great 4th of July holiday weekend.
Paul and Nancy are doing a single workout tomorrow morning at 7:00am. Please note that we won't be open at the normal 5:30am time due to the holiday.
One more person switched out of the morning group of this month's Executive Fitness Program so there is now one spot available. Please let me know if you want in, payment reserves your spot.
See below for more details on the program.
Sean and Jason blast Fran last Tuesday
Watch this video from earlier this week of members doing one of the CrossFit benchmark workouts - Fran. 21-15-9 reps of 95lb thrusters and pullups, for time. Sean and Jason set new personal records, congrats guys.
Also check out what's happening in the background - finally! (Shower and changing rooms).
Club 3000 competition starts this month
We're starting something new at CF Cleveland. Each month one of our members will select an exercise for the competition. You just have to do 3,000 reps by the end of the month. Yes, I said 3,000, and that's in addition to any reps that may be included in daily workouts or warmups. You can do them at home, work, the beach or at the gym as a cool down. Just post your totals on the Workout of the Day page on our website.
Katie R. picked situps for July. Any style will do, GHDs, abmats, anchored, unanchored - just get them done. You can do 100 a day, 200 every other day, or cram 3000 on the last day, you decide. Jason says KTEs should count, I agree. That stands for Hanging Knees to Elbows for you new folks.
Be the first person to hit 3000 and you get to help pick next month's exercise. Everyone reaching 3000 reps will be honored at a special black tie dinner or get their name on the board, I haven't decided yet. Good luck.
We got this idea from Chris and Kristin from the CrossFit affiliate in Kent.
New Summer Schedule
MEMBERS PLEASE NOTE: Instead of being open from 8:00 a.m. to 11:00 a.m., we will be having outdoor workouts every Saturday at 9:00 a.m. until after Labor Day. We'll be at at our normal location in the Metroparks. It's on Valley Parkway under the I-90 bridge, 1/2 mile south of the Lakewood Dog Park. Show up rain or shine since we have rain cover under the bridge. Please be aware that this outdoor workout is for current gym members only. (Platinum, Unlimited, 2x and Punch Card).
We are continuing the free Basic Introductory Group Workout on Saturday mornings at the gym on Madison. The new time for the Free Workout is 9:00am instead of 9:30am. The gym will be closing following this 9 o'clock workout.
You can find more details on the Basic Introductory workouts down below near the end of this message.
That's it for this week. You can find the old news below.
BR
========================================
Executive Fitness Starter Program
This program is designed for those of you who are out of shape and want to get started on an exercise program that really works. If you finish, I guarantee that you will be stronger, faster and just plain feel better. You will lose weight, but how much is really up to you. You don't have to be an executive, just someone between the ages of 18 and 80 who wants to get back in shape but doesn't know how to start.You will train in a small group of four to six people three days per week. A CrossFit Certified trainer will instruct and manage your group at all times. You will learn the correct way to perform our Level I and Level II functional exercises using proper form and technique. All exercises will be scaled to your current ability and fitness level. If that sounds hard to pull off, it is. That's why we get the 'big bucks'! Starting July 15th, we'll have two groups, one on Tuesday and Thursday mornings at 5:30am, and one on Tuesday and Thursday evenings at 7:00pm. Both groups will work out together on Saturday mornings at 7:30am. The cost is $195 per person for the 6-week program. Please contact me for more details and to reserve your spot.
New Members get one Foundations Class at no charge
New members receive a one-hour Foundations Class at no charge when they sign up for any membership package. We'll teach about a dozen of our standard exercises to prepare them to join our group workouts. We stress proper form and technique for all movements.
If you joined recently, you are also eligible for this class. Just let us know and we'll schedule you.
CrossFit Kids
CrossFit Kids classes are held every Monday and Thursday at 6:15PM and run about 30 minutes. Please contact Paul in advance to register your child in an upcoming class. He can be reached at 216-407-3521.
CrossFit embroidered apparrel
We have two CrossFit logo designs that can be embroidered on pretty much any piece of clothing you have. Just go to the HomeTown Threads store located inside the Wal-Mart in North Olmsted and tell them you are a member of CrossFit Cleveland. The charge for embroidery is $12 per piece. You can buy stuff from them or take in your own clothing, new or already worn. Pretty cool, huh?
We also have the original Raw Fitness T-shirt available for $15 each.
Expanded hours available for Unlimited Members
Unlimited members who want to workout on days that we are normally closed can make arrangements in advance to schedules times for us to open for them. Please contact one of us to work out times. You can see our current hours and membership rate on our CrossFit Cleveland website.
Membership rates
You can pay for individual workouts, buy a punch card or join on an monthly basis. We don't require any term commitments or contracts. Rates are based on the frequency of your workouts. The more often you want to train, the less it costs per workout. See our Rates Page for more details. You can pay online or stop in and pay by cash or check.
Free Basic Class starts at 9:00am SHARP this Saturday.
We're having another free Basic Introductory group workout this Saturday morning starting at 9:00am 'on the dot.' The class is limited to the first 15 people who arrive so please be a little early. You'll need to sign in and fill out a liability waiver before you start the class.
If you show up after 9:00am, you may not join the class in progress
but you are welcome to stay and watch.
You'll learn the basic exercises that we use in our CrossFit workouts. We'll teach you proper form and technique while we warm up, then we'll give you a workout scaled to your fitness level. We're located at 17140 Madison Avenue in Lakewood. We're on the north east corner of Mckinley and Madison, two minutes off the McKinley/I-90 exit.
If you've been to our free workouts and want something a little more challenging, you may want to check out our other classes available six days a week. We have additional details on our website, CrossFitCleveland.com
Copy of weekly newsletter on our website
Starting this week, a copy of our weekly email will be available on our website. I've made a newsletter archive page here, or you can find the link on our CrossFit Cleveland home page.
Mailing List
If someone forwarded this message to you, click here to join our mailing list so you can receive future messages directly. You can unsubscribe at any time.
Paul and Nancy are doing a single workout tomorrow morning at 7:00am. Please note that we won't be open at the normal 5:30am time due to the holiday.
One more person switched out of the morning group of this month's Executive Fitness Program so there is now one spot available. Please let me know if you want in, payment reserves your spot.
See below for more details on the program.
Sean and Jason blast Fran last Tuesday
Watch this video from earlier this week of members doing one of the CrossFit benchmark workouts - Fran. 21-15-9 reps of 95lb thrusters and pullups, for time. Sean and Jason set new personal records, congrats guys.
Also check out what's happening in the background - finally! (Shower and changing rooms).
Club 3000 competition starts this month
We're starting something new at CF Cleveland. Each month one of our members will select an exercise for the competition. You just have to do 3,000 reps by the end of the month. Yes, I said 3,000, and that's in addition to any reps that may be included in daily workouts or warmups. You can do them at home, work, the beach or at the gym as a cool down. Just post your totals on the Workout of the Day page on our website.
Katie R. picked situps for July. Any style will do, GHDs, abmats, anchored, unanchored - just get them done. You can do 100 a day, 200 every other day, or cram 3000 on the last day, you decide. Jason says KTEs should count, I agree. That stands for Hanging Knees to Elbows for you new folks.
Be the first person to hit 3000 and you get to help pick next month's exercise. Everyone reaching 3000 reps will be honored at a special black tie dinner or get their name on the board, I haven't decided yet. Good luck.
We got this idea from Chris and Kristin from the CrossFit affiliate in Kent.
New Summer Schedule
MEMBERS PLEASE NOTE: Instead of being open from 8:00 a.m. to 11:00 a.m., we will be having outdoor workouts every Saturday at 9:00 a.m. until after Labor Day. We'll be at at our normal location in the Metroparks. It's on Valley Parkway under the I-90 bridge, 1/2 mile south of the Lakewood Dog Park. Show up rain or shine since we have rain cover under the bridge. Please be aware that this outdoor workout is for current gym members only. (Platinum, Unlimited, 2x and Punch Card).
We are continuing the free Basic Introductory Group Workout on Saturday mornings at the gym on Madison. The new time for the Free Workout is 9:00am instead of 9:30am. The gym will be closing following this 9 o'clock workout.
You can find more details on the Basic Introductory workouts down below near the end of this message.
That's it for this week. You can find the old news below.
BR
========================================
Executive Fitness Starter Program
This program is designed for those of you who are out of shape and want to get started on an exercise program that really works. If you finish, I guarantee that you will be stronger, faster and just plain feel better. You will lose weight, but how much is really up to you. You don't have to be an executive, just someone between the ages of 18 and 80 who wants to get back in shape but doesn't know how to start.You will train in a small group of four to six people three days per week. A CrossFit Certified trainer will instruct and manage your group at all times. You will learn the correct way to perform our Level I and Level II functional exercises using proper form and technique. All exercises will be scaled to your current ability and fitness level. If that sounds hard to pull off, it is. That's why we get the 'big bucks'! Starting July 15th, we'll have two groups, one on Tuesday and Thursday mornings at 5:30am, and one on Tuesday and Thursday evenings at 7:00pm. Both groups will work out together on Saturday mornings at 7:30am. The cost is $195 per person for the 6-week program. Please contact me for more details and to reserve your spot.
New Members get one Foundations Class at no charge
New members receive a one-hour Foundations Class at no charge when they sign up for any membership package. We'll teach about a dozen of our standard exercises to prepare them to join our group workouts. We stress proper form and technique for all movements.
If you joined recently, you are also eligible for this class. Just let us know and we'll schedule you.
CrossFit Kids
CrossFit Kids classes are held every Monday and Thursday at 6:15PM and run about 30 minutes. Please contact Paul in advance to register your child in an upcoming class. He can be reached at 216-407-3521.
CrossFit embroidered apparrel
We have two CrossFit logo designs that can be embroidered on pretty much any piece of clothing you have. Just go to the HomeTown Threads store located inside the Wal-Mart in North Olmsted and tell them you are a member of CrossFit Cleveland. The charge for embroidery is $12 per piece. You can buy stuff from them or take in your own clothing, new or already worn. Pretty cool, huh?
We also have the original Raw Fitness T-shirt available for $15 each.
Expanded hours available for Unlimited Members
Unlimited members who want to workout on days that we are normally closed can make arrangements in advance to schedules times for us to open for them. Please contact one of us to work out times. You can see our current hours and membership rate on our CrossFit Cleveland website.
Membership rates
You can pay for individual workouts, buy a punch card or join on an monthly basis. We don't require any term commitments or contracts. Rates are based on the frequency of your workouts. The more often you want to train, the less it costs per workout. See our Rates Page for more details. You can pay online or stop in and pay by cash or check.
Free Basic Class starts at 9:00am SHARP this Saturday.
We're having another free Basic Introductory group workout this Saturday morning starting at 9:00am 'on the dot.' The class is limited to the first 15 people who arrive so please be a little early. You'll need to sign in and fill out a liability waiver before you start the class.
If you show up after 9:00am, you may not join the class in progress
but you are welcome to stay and watch.
You'll learn the basic exercises that we use in our CrossFit workouts. We'll teach you proper form and technique while we warm up, then we'll give you a workout scaled to your fitness level. We're located at 17140 Madison Avenue in Lakewood. We're on the north east corner of Mckinley and Madison, two minutes off the McKinley/I-90 exit.
If you've been to our free workouts and want something a little more challenging, you may want to check out our other classes available six days a week. We have additional details on our website, CrossFitCleveland.com
Copy of weekly newsletter on our website
Starting this week, a copy of our weekly email will be available on our website. I've made a newsletter archive page here, or you can find the link on our CrossFit Cleveland home page.
Mailing List
If someone forwarded this message to you, click here to join our mailing list so you can receive future messages directly. You can unsubscribe at any time.
CrossFit Cleveland fitness news & updates 06/27/08
There is one spot left in the eveing group for next month's Executive Fitness Starter Program. Please get your payment in to reserve your spot.
We did not have any interest in the 7:00am weekday time, so our partners Paul and Nancy are considering having an early morning 5:30am group and/or a mid afternoon 3:30pm group based on interest. Please let any of us know if you have an interest in either of these times. Payment reserves your spot.
See below for more details on the program.
New Pictures and video on the website
Hey Ed, I finally put some pictures of you on the website, along with a bunch of others from recent workouts. Go to the CrossFit Cleveland home page to see them. Dont' miss the video of Chris and Todd flipping the big tire.
Chris and Kristin are members of the CrossFit affiliate in Kent. They told us about their Club 3000 competitions. That starts here is July, watch out!
Mike Dunn is off to college
We'll all miss you, make sure you stop back during your breaks. Way to go on those 48" box jumps the other day! Best of luck.
New Summer Schedule
MEMBERS PLEASE NOTE: Instead of being open from 8:00 a.m. to 11:00 a.m., we will be having outdoor workouts every Saturday at 9:00 a.m. until after Labor Day. We'll be at at our normal location in the Metroparks. It's on Valley Parkway under the I-90 bridge, 1/2 mile south of the Lakewood Dog Park. Show up rain or shine since we have rain cover under the bridge. Please be aware that this outdoor workout is for current gym members only. (Platinum, Unlimited, 2x and Punch Card).
We are continuing the free Basic Introductory Group Workout on Saturday mornings at the gym on Madison. The new time for the Free Workout is 9:00am instead of 9:30am. The gym will be closing following this 9 o'clock workout.
You can find more details on the Basic Introductory workouts down below near the end of this message.
That's it for this week. You can find the old news below.
BR
========================================
Executive Fitness Starter Program
This program is designed for those of you who are out of shape and want to get started on an exercise program that really works. If you finish, I guarantee that you will be stronger, faster and just plain feel better. You will lose weight, but how much is really up to you. You don't have to be an executive, just someone between the ages of 18 and 80 who wants to get back in shape but doesn't know how to start.You will train in a small group of four to six people three days per week. A CrossFit Certified trainer will instruct and manage your group at all times. You will learn the correct way to perform our Level I and Level II functional exercises using proper form and technique. All exercises will be scaled to your current ability and fitness level. If that sounds hard to pull off, it is. That's why we get the 'big bucks'! Starting July 15th, we'll have two groups, one on Tuesday and Thursday mornings at 5:30am, and one on Tuesday and Thursday evenings at 7:00pm. Both groups will work out together on Saturday mornings at 7:30am. The cost is $195 per person for the 6-week program. Please contact me for more details and to reserve your spot.
New Members get one Foundations Class at no charge
New members receive a one-hour Foundations Class at no charge when they sign up for any membership package. We'll teach about a dozen of our standard exercises to prepare them to join our group workouts. We stress proper form and technique for all movements.
If you joined recently, you are also eligible for this class. Just let us know and we'll schedule you.
CrossFit Kids
CrossFit Kids classes are held every Monday and Thursday at 6:15PM and run about 30 minutes. Please contact Paul in advance to register your child in an upcoming class. He can be reached at 216-407-3521.
CrossFit embroidered apparrel
We have two CrossFit logo designs that can be embroidered on pretty much any piece of clothing you have. Just go to the HomeTown Threads store located inside the Wal-Mart in North Olmsted and tell them you are a member of CrossFit Cleveland. The charge for embroidery is $12 per piece. You can buy stuff from them or take in your own clothing, new or already worn. Pretty cool, huh?
We also have the original Raw Fitness T-shirt available for $15 each.
Expanded hours available for Unlimited Members
Unlimited members who want to workout on days that we are normally closed can make arrangements in advance to schedules times for us to open for them. Please contact one of us to work out times. You can see our current hours and membership rate on our CrossFit Cleveland website.
Membership rates
You can pay for individual workouts, buy a punch card or join on an monthly basis. We don't require any term commitments or contracts. Rates are based on the frequency of your workouts. The more often you want to train, the less it costs per workout. See our Rates Page for more details. You can pay online or stop in and pay by cash or check.
Free Basic Class starts at 9:00am SHARP this Saturday.
We're having another free Basic Introductory group workout this Saturday morning starting at 9:00am 'on the dot.' The class is limited to the first 15 people who arrive so please be a little early. You'll need to sign in and fill out a liability waiver before you start the class.
If you show up after 9:00am, you may not join the class in progress
but you are welcome to stay and watch.
You'll learn the basic exercises that we use in our CrossFit workouts. We'll teach you proper form and technique while we warm up, then we'll give you a workout scaled to your fitness level. We're located at 17140 Madison Avenue in Lakewood. We're on the north east corner of Mckinley and Madison, two minutes off the McKinley/I-90 exit.
If you've been to our free workouts and want something a little more challenging, you may want to check out our other classes available six days a week. We have additional details on our website, CrossFitCleveland.com
We did not have any interest in the 7:00am weekday time, so our partners Paul and Nancy are considering having an early morning 5:30am group and/or a mid afternoon 3:30pm group based on interest. Please let any of us know if you have an interest in either of these times. Payment reserves your spot.
See below for more details on the program.
New Pictures and video on the website
Hey Ed, I finally put some pictures of you on the website, along with a bunch of others from recent workouts. Go to the CrossFit Cleveland home page to see them. Dont' miss the video of Chris and Todd flipping the big tire.
Chris and Kristin are members of the CrossFit affiliate in Kent. They told us about their Club 3000 competitions. That starts here is July, watch out!
Mike Dunn is off to college
We'll all miss you, make sure you stop back during your breaks. Way to go on those 48" box jumps the other day! Best of luck.
New Summer Schedule
MEMBERS PLEASE NOTE: Instead of being open from 8:00 a.m. to 11:00 a.m., we will be having outdoor workouts every Saturday at 9:00 a.m. until after Labor Day. We'll be at at our normal location in the Metroparks. It's on Valley Parkway under the I-90 bridge, 1/2 mile south of the Lakewood Dog Park. Show up rain or shine since we have rain cover under the bridge. Please be aware that this outdoor workout is for current gym members only. (Platinum, Unlimited, 2x and Punch Card).
We are continuing the free Basic Introductory Group Workout on Saturday mornings at the gym on Madison. The new time for the Free Workout is 9:00am instead of 9:30am. The gym will be closing following this 9 o'clock workout.
You can find more details on the Basic Introductory workouts down below near the end of this message.
That's it for this week. You can find the old news below.
BR
========================================
Executive Fitness Starter Program
This program is designed for those of you who are out of shape and want to get started on an exercise program that really works. If you finish, I guarantee that you will be stronger, faster and just plain feel better. You will lose weight, but how much is really up to you. You don't have to be an executive, just someone between the ages of 18 and 80 who wants to get back in shape but doesn't know how to start.You will train in a small group of four to six people three days per week. A CrossFit Certified trainer will instruct and manage your group at all times. You will learn the correct way to perform our Level I and Level II functional exercises using proper form and technique. All exercises will be scaled to your current ability and fitness level. If that sounds hard to pull off, it is. That's why we get the 'big bucks'! Starting July 15th, we'll have two groups, one on Tuesday and Thursday mornings at 5:30am, and one on Tuesday and Thursday evenings at 7:00pm. Both groups will work out together on Saturday mornings at 7:30am. The cost is $195 per person for the 6-week program. Please contact me for more details and to reserve your spot.
New Members get one Foundations Class at no charge
New members receive a one-hour Foundations Class at no charge when they sign up for any membership package. We'll teach about a dozen of our standard exercises to prepare them to join our group workouts. We stress proper form and technique for all movements.
If you joined recently, you are also eligible for this class. Just let us know and we'll schedule you.
CrossFit Kids
CrossFit Kids classes are held every Monday and Thursday at 6:15PM and run about 30 minutes. Please contact Paul in advance to register your child in an upcoming class. He can be reached at 216-407-3521.
CrossFit embroidered apparrel
We have two CrossFit logo designs that can be embroidered on pretty much any piece of clothing you have. Just go to the HomeTown Threads store located inside the Wal-Mart in North Olmsted and tell them you are a member of CrossFit Cleveland. The charge for embroidery is $12 per piece. You can buy stuff from them or take in your own clothing, new or already worn. Pretty cool, huh?
We also have the original Raw Fitness T-shirt available for $15 each.
Expanded hours available for Unlimited Members
Unlimited members who want to workout on days that we are normally closed can make arrangements in advance to schedules times for us to open for them. Please contact one of us to work out times. You can see our current hours and membership rate on our CrossFit Cleveland website.
Membership rates
You can pay for individual workouts, buy a punch card or join on an monthly basis. We don't require any term commitments or contracts. Rates are based on the frequency of your workouts. The more often you want to train, the less it costs per workout. See our Rates Page for more details. You can pay online or stop in and pay by cash or check.
Free Basic Class starts at 9:00am SHARP this Saturday.
We're having another free Basic Introductory group workout this Saturday morning starting at 9:00am 'on the dot.' The class is limited to the first 15 people who arrive so please be a little early. You'll need to sign in and fill out a liability waiver before you start the class.
If you show up after 9:00am, you may not join the class in progress
but you are welcome to stay and watch.
You'll learn the basic exercises that we use in our CrossFit workouts. We'll teach you proper form and technique while we warm up, then we'll give you a workout scaled to your fitness level. We're located at 17140 Madison Avenue in Lakewood. We're on the north east corner of Mckinley and Madison, two minutes off the McKinley/I-90 exit.
If you've been to our free workouts and want something a little more challenging, you may want to check out our other classes available six days a week. We have additional details on our website, CrossFitCleveland.com
CrossFit Cleveland News - June 19, 2008
We're starting two new groups in our six-week Executive Fitness Starter Program in a few weeks. This program is designed for those of you who are out of shape and want to get started on an exercise program that really works.
If you finish, I guarantee that you will be stronger, faster and just plain feel better. You will lose weight, but how much is really up to you. You don't have to be an executive, just someone between the ages of 18 and 80 who wants to get back in shape but doesn't know how to start.
You will train in a small group of four to six people three days per week. A CrossFit Certified trainer will instruct and manage your group at all times. You will learn the correct way to perform our Level I and Level II functional exercises using proper form and technique. All exercises will be scaled to your current ability and fitness level. If that sounds hard to pull off, it is. That's why we get the 'big bucks'!
Starting July 15th, we'll have two groups, one on Tuesday and Thursday mornings at 7:00am, and one on Tuesday and Thursday evenings at 7:00pm. Both groups will work out together on Saturday mornings at 7:30am. The cost is $195 per person for the 6-week program. Please contact me for more details and to reserve your spot.
Dr. Darrell White to compete in the CrossFit Games in California
I recently had the honor of interviewing our very own Darrell White on his training methods for the upcoming CrossFit Games. Check out the interview here. You can learn more about the CrossFit Games here.
New Summer Schedule
MEMBERS PLEASE NOTE: Instead of being open from 8:00 a.m. to 11:00 a.m., we will be having outdoor workouts every Saturday at 9:00 a.m. until after Labor Day. We'll be at at our normal location in the Metroparks. It's on Valley Parkway under the I-90 bridge, 1/2 mile south of the Lakewood Dog Park. Show up rain or shine since we have rain cover under the bridge. Please be aware that this outdoor workout is for current gym members only.
We are continuing the free Basic Introductory Group Workout on Saturday mornings at the gym on Madison. The new time for the Free Workout is 9:00am instead of 9:30am. The gym will be closing following this 9 o'clock workout.
You can find more details on the Basic Introductory workouts down below near the end of this message.
That's it for this week. You can find the old news below.
BR
========================================
New Members get one Foundations Class at no charge
New members receive a one-hour Foundations Class at no charge when they sign up for any membership package. We'll teach about a dozen of our standard exercises to prepare them to join our group workouts. We stress proper form and technique for all movements.
If you joined recently, you are also eligible for this class. Just let us know and we'll schedule you.
CrossFit Kids
CrossFit Kids classes are held every Monday and Thursday at 6:15PM and run about 30 minutes. Please contact Paul in advance to register your child in an upcoming class. He can be reached at 216-407-3521.
CrossFit embroidered apparrel
We have two CrossFit logo designs that can be embroidered on pretty much any piece of clothing you have. Just go to the HomeTown Threads store located inside the Wal-Mart in North Olmsted and tell them you are a member of CrossFit Cleveland. The charge for embroidery is $12 per piece. You can buy stuff from them or take in your own clothing, new or already worn. Pretty cool, huh?
We also have the original Raw Fitness T-shirt available for $15 each.
Expanded hours available for Unlimited Members
Unlimited members who want to workout on days that we are normally closed can make arrangements in advance to schedules times for us to open for them. Please contact one of us to work out times. You can see our current hours and membership rate on our CrossFit Cleveland website.
Membership rates
You can pay for individual workouts, buy a punch card or join on an monthly basis. We don't require any term commitments or contracts. Rates are based on the frequency of your workouts. The more often you want to train, the less it costs per workout. See our Rates Page for more details. You can pay online or stop in and pay by cash or check.
Free Basic Class starts at 9:00am SHARP this Saturday.
We're having another free Basic Introductory group workout this Saturday morning starting at 9:00am 'on the dot.' The class is limited to the first 15 people who arrive so please be a little early. You'll need to sign in and fill out a liability waiver before you start the class.
If you show up after 9:00am, you may not join the class in progress
but you are welcome to stay and watch.
You'll learn the basic exercises that we use in our CrossFit workouts. We'll teach you proper form and technique while we warm up, then we'll give you a workout scaled to your fitness level. We're located at 17140 Madison Avenue in Lakewood. We're on the north east corner of Mckinley and Madison, two minutes off the McKinley/I-90 exit.
If you've been to our free workouts and want something a little more challenging, you may want to check out our other classes available six days a week. We have additional details on our website, CrossFitCleveland.com
If you finish, I guarantee that you will be stronger, faster and just plain feel better. You will lose weight, but how much is really up to you. You don't have to be an executive, just someone between the ages of 18 and 80 who wants to get back in shape but doesn't know how to start.
You will train in a small group of four to six people three days per week. A CrossFit Certified trainer will instruct and manage your group at all times. You will learn the correct way to perform our Level I and Level II functional exercises using proper form and technique. All exercises will be scaled to your current ability and fitness level. If that sounds hard to pull off, it is. That's why we get the 'big bucks'!
Starting July 15th, we'll have two groups, one on Tuesday and Thursday mornings at 7:00am, and one on Tuesday and Thursday evenings at 7:00pm. Both groups will work out together on Saturday mornings at 7:30am. The cost is $195 per person for the 6-week program. Please contact me for more details and to reserve your spot.
Dr. Darrell White to compete in the CrossFit Games in California
I recently had the honor of interviewing our very own Darrell White on his training methods for the upcoming CrossFit Games. Check out the interview here. You can learn more about the CrossFit Games here.
New Summer Schedule
MEMBERS PLEASE NOTE: Instead of being open from 8:00 a.m. to 11:00 a.m., we will be having outdoor workouts every Saturday at 9:00 a.m. until after Labor Day. We'll be at at our normal location in the Metroparks. It's on Valley Parkway under the I-90 bridge, 1/2 mile south of the Lakewood Dog Park. Show up rain or shine since we have rain cover under the bridge. Please be aware that this outdoor workout is for current gym members only.
We are continuing the free Basic Introductory Group Workout on Saturday mornings at the gym on Madison. The new time for the Free Workout is 9:00am instead of 9:30am. The gym will be closing following this 9 o'clock workout.
You can find more details on the Basic Introductory workouts down below near the end of this message.
That's it for this week. You can find the old news below.
BR
========================================
New Members get one Foundations Class at no charge
New members receive a one-hour Foundations Class at no charge when they sign up for any membership package. We'll teach about a dozen of our standard exercises to prepare them to join our group workouts. We stress proper form and technique for all movements.
If you joined recently, you are also eligible for this class. Just let us know and we'll schedule you.
CrossFit Kids
CrossFit Kids classes are held every Monday and Thursday at 6:15PM and run about 30 minutes. Please contact Paul in advance to register your child in an upcoming class. He can be reached at 216-407-3521.
CrossFit embroidered apparrel
We have two CrossFit logo designs that can be embroidered on pretty much any piece of clothing you have. Just go to the HomeTown Threads store located inside the Wal-Mart in North Olmsted and tell them you are a member of CrossFit Cleveland. The charge for embroidery is $12 per piece. You can buy stuff from them or take in your own clothing, new or already worn. Pretty cool, huh?
We also have the original Raw Fitness T-shirt available for $15 each.
Expanded hours available for Unlimited Members
Unlimited members who want to workout on days that we are normally closed can make arrangements in advance to schedules times for us to open for them. Please contact one of us to work out times. You can see our current hours and membership rate on our CrossFit Cleveland website.
Membership rates
You can pay for individual workouts, buy a punch card or join on an monthly basis. We don't require any term commitments or contracts. Rates are based on the frequency of your workouts. The more often you want to train, the less it costs per workout. See our Rates Page for more details. You can pay online or stop in and pay by cash or check.
Free Basic Class starts at 9:00am SHARP this Saturday.
We're having another free Basic Introductory group workout this Saturday morning starting at 9:00am 'on the dot.' The class is limited to the first 15 people who arrive so please be a little early. You'll need to sign in and fill out a liability waiver before you start the class.
If you show up after 9:00am, you may not join the class in progress
but you are welcome to stay and watch.
You'll learn the basic exercises that we use in our CrossFit workouts. We'll teach you proper form and technique while we warm up, then we'll give you a workout scaled to your fitness level. We're located at 17140 Madison Avenue in Lakewood. We're on the north east corner of Mckinley and Madison, two minutes off the McKinley/I-90 exit.
If you've been to our free workouts and want something a little more challenging, you may want to check out our other classes available six days a week. We have additional details on our website, CrossFitCleveland.com
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